07/28/2022

CrossFit 45 North – CrossFit

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Ben’s Bullet Proof Shoulders (No Measure)

1. 20 per side Side Plank with reverse fly

2. 3 to 4 reps per side for 15 seconds – Modified Pushup Y hold

3. 15 Scapular Retraction Pushups

4. 20-25 T’s on box with overload on every 5th rep

5. 20 – 25 W’s (pinkies) on box with overload on every 5th rep

6. 15- 30 Cuff Isolations each arm

Week5: Shoulder Press (1×1)

Establish a heavy single.

Handstand Work

For 5 to 10 minutes – work on various handstand skills: Walking, shoulder taps, kicking into handstand

Metcon (Time)

3 RFT

14 Cleans (135/95)

7 HSPU’s

**For the cleans, 7 power, then 7 squat.

RX+ Strict HSPU’s

Metcon (Time)

45 North at home:

3 RFT

14 odd object cleans

7 odd object strict press